17-July-14---Thursday

**all classes! yay!***

WOD

20 Min AMRAP (as many rounds/reps as possible)

Run 400m

15 sumo deadlift high pulls (95/65)(75/45)(65/30)

10 ring dips

BEGINNERS WOD

15  Min AMRAP

Run 200m

10 sumo deadlift high pulls (95/65)(75/45)(65/30)

10 hand release push ups

Warm-up

Sampson stretch down and back

10 leg swings each leg (forward and back and side to side

35 heavy Russian swings